How To Run A SUB 45 MINUTE 10K

Completing the 10k distance is one thing, but running it in under 45 minutes is a whole new challenge. Regardless of what your own personal target might be, Anna and Kate will be sharing their tips and some sessions for you to try, to help you achieve your 10k goals.

We’ll go through what specific types of training you should be including in your training plan as well as how to structure your week to maximise performance. Whether you have a real or virtual race or are just doing your own time trial, these tips can be applied to match your targets and help you feel ready for race day.

↓↓ Are you training for a 10k or maybe you have a different virtual race planned? Tell us how you are preparing for it and where you are with your training in the comments down below! ↓↓

Music Licensed by Artlist:
Time Off - Ian Post
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VIDEO TRANSCRIPT
10K is a distance we've probably all targeted as a runner. Maybe it was the first race that you signed up to after you'd done a few parkruns, or maybe it's the distance of your weekly long runs. But what happens if 10K is a distance that you're targeting to run in a specific time? I'm Kate, and today, along with Anna, we're going to be looking at how to break 45 minutes for the 10K distance. We'll be looking at the maths of that time. We'll be tackling training tips, and we'll be looking at race day preparation to get you underneath that barrier.

Before we even start to tackle this challenge, take a moment to review your weekly mileage and your weekly training schedule. The 10K is an aerobic event, so you will need to be aerobically fit in order to tackle this particular goal. So that means that your weekly mileage and your long run are going to be an important part of your training. If you're an experienced runner and you're targeting a specific 10K time, then your focus on training may need to be more about the types of run that you do each week. And we'll go into that with some specific sessions in more detail later on in this video. However, if you are a newer runner, that's targeting a 10K time, then perhaps your focus may need to be more on the overall mileage that you do in a week.

So now for the maths, in order to run under 45 minutes, you need to be hitting four minutes and 30 seconds per kilometer or less. If you prefer to work in miles, that's seven minutes and 13 seconds per mile, or another way to look at it is 22 minutes and 30 seconds for a 5k. If these numbers sound achievable to you, that's fantastic, you can crack on with the sessions that we're going to run through in a minute. If however, they do sound a little bit daunting, don't panic, and definitely don't switch off. These sessions are designed for all abilities of runners. You can adapt them in order to work towards that sub 45 minutes 10K goal, or just improve your PB, whatever your level is. If you're trying to work on your 5k time though and 10 K, maybe is a little bit of a stretch right now, then don't forget to check out our other videos on The Running Channel, all about how to run a faster 5K.

The types of training that we'd recommend for a sub 45 10K are very similar to those for improving over any distance just at specific times and paces. So that means you're looking at interval runs, threshold runs, long runs and recovery runs. So first up let's talk about intervals. So intervals are a number of hard efforts that you do with recoveries in between them. So you should be looking to practice your 10K race pace with the intervals that you do for 10K training. And the overall volume of that session should be 10K with your recoveries in between. As you progress with your intervals, you should aim to cut down the amount of recovery time needed in between each of the intervals with the overall goal of then being able to string together all of those hard efforts into one continuous 10K at race pace - so your race!

If you're just starting out with interval training, you should look to include one of these sessions once per week into your training and you can mix up the types of session that you do every week. You can even come back to one of the previous sessions that you've done in the weeks prior and see how you're improving with your times.

The next type of run that we're going to look at is a threshold run or a tempo run. So this is a harder run than your usual easier effort, so you should still be working quite hard on these runs, but not running them at race pace.

[runningchannel]

↓↓ Are you training for a 10k or maybe you have a different virtual race planned? Tell us how you are preparing for it and where you are with your training in the comments down below! ↓↓

[elarvo]

A video on running a 10k in under 45 minutes that lasts 10 min and 45 seconds...well done

[HPhased]

Just ran a 43:11 10K, my previous PB was 46:42, what the hell just happened 🤣

[zdengvox]

I made a 44:50 10k few months ago. First time I did it in 60min. I kept increasing the weekly mileage from 20 to 50km, added interval session, a tempo and a long run slightly over 10km.

Patience is the key and slowing down with the plan if you are about to get injured.

My tactic was basically to do a steady 5km in 22:30, slightly drop the tempo until 8km, and then go all out. I doubt I could hold 4:30 pace perfectly all the time.

[moggy]

I've just run 42:15 as a 54 Yr old woman. I've only been running just under a year. I'm absolutely buzzing. My first 10k last year was 48:50 second one was 46.33 third 43.55. This year I ran 42:15

[aapjeisbaas]

I loved the dad & son in the background at 7:47 high fiving.
At the moment I'm aiming for a 50 min. 10K with a current PB of 52:13, thanks for the tips!

[cruzantonio]

I’m 28, I’ve been an off and on runner since high school never managed to make it a lifestyle for more than 6 months. At my peak when I was 24-25 I was running sub par 6 minute miles. 5:43 mile is my PR. Never wanted to run distance because I’m naturally skinny and I want to maintain or even gain weight. I picked up running again exactly 3 weeks ago 9/5/20 after almost 2 years of working overtime’s (60-70 hr weeks) I decided I didn’t want to focus on money anymore and back on my health. I started off gradually running 2 miles focusing on breathing and not stopping, two weeks later 9/19/20 I decided to go for a 5k and I felt incredible that I just kept on running and knocked out the 10k for the first time in my life! 54mins 45 seconds. Afterwards my legs were so sore for majority of the week so I stretched most of the week and did slight jogs. 3 weeks of running and I’ve logged 34 miles, my legs are still a bit sore but I’ve enjoyed running I think it belongs full time in my life. Going to start working on 10ks for the next month.

[alanchadbone]

My running coach at track has said that you should always do some sprint work. He said this is beneficial especially for races when you maybe using your slow twitch muscle fibres for most of the race and they start to fatigue and if you have trained your fast twitch muscle fibres then you will still have a little something to give at the end when your legs maybe feeling tired from using your slow twitch muscle fibres

[marcvanderlinden]

One of the reasons I love this channel: setting goals achievable for us mere mortals! In this case, milestone reached with a pb at 43.31. Sub 43 here I come!

[gammondragon]

Got 47:35 this morning, so proud! Had never run in my life until 4 months ago, here's to breaking 45 before the years up!

[elisaisrunning]

My personal record is 44'59 - 10K but I would like to run under 43min... It'll be hard, but not possible 😁 it is to be qualified for the French championship 🇫🇷 Just once in my life It would be great !

[guywarner]

Doing a lot of these sessions already but more focused on 5k, trying to crack sub 21min. Great advice btw, great ideas for future sessions.

[fabiofsilva]

One more writing - hugs directly from Brazil - São Paulo !! 🤜🏽🤛🏽🏃🏽‍♂️

[AOF]

Started running 40 p/w 3 months ago and hit a 43.05 10k the other day. Stoked! I'm not sure i need to do anything other than run lots to run fast, tbh. I just ran fast when i feel i can and slow when i can't.

[AdeMcc]

Fantastic timing - I'd just broke the 50 minute barrier this morning and was wondering where I was going to get any extra speed from.

[karenpatterson]

Still trying to get 5km under 47 minutes 😆

[edmccauley]

You guys are psychic! Another video matching my running plans - I'm targeting sub-46 (sub-45 at a push) in a couple of 10k events over the next month so great to have more session ideas

[volllogisch]

The video got a bit scary at 10:20 :-D

[simonkerr]

Cheeky spin-
Run 9km at 4:30 then the last 1km at 4:29! 😂
Good stuff guys 😊
My honest bit; once a week try 3-5x2km at as close to goal pace as you can with 1km jog between or 4-6x1km fast relaxed (a touch quicker than 10km goal pace with 3min jog/rest between). This will push vo2 max up. Seems to help sort my 10km out as well as easy running most days including strides during one of easy runs a week (8x100m fast but relaxed) and a long 70-120min easy once a week. Currently I'm at 36:00min fitness for 10km, pb is 33:30.
Note- range is depending on current form. Start with lower range.
Peace out and all the best 🏃😊❤

[kevinlance]

Ladies at this point I would settle for a worst 10K time. I know sub 45 is not possible for me but nice to hear the coaching tips. I'm coming back slowly though and trying to build up the confidence to rip it above my half marathon pace. Nice work y'all.